Bench:
20x10
60x8
80x6
100x3
110x1
120x3
120x1
120x1
120x1
120x1
120x1
120x1
Highbar squat:
20x5
60x3
100x3
120x3
135x3
142.5x3
Low bar squat: barefeet.
60x2
60x2
80x2
100x2
120x2
Want to explore this lift again. It felt ok.
Fin.
2 Likes
Press:
20x10
40x6
50x4
57.5x3
65x1
70x3 (154lbs)
70x1
70x1
70x1
70x1
70x1
70x1
Just a quick one today. Work is busy…plus got a game of touch footy tonight. Might do a bit more after the game, depending on how many minutes I play.
1 Like
Probably no do the deadlifts tonight haha.
Played a heap of minutes on account of feeling way fitter than before the summer break!
Good. Hip flexors, quads and glutes are pretty cooked.
2 Likes
Deadlift (full grip):
20x5
60x5
100x4
140x3
145x6
145x3
145x3
145x3
Press:
20x10
40x6
52.5x4
60x2
63.5x6
63.5x3
63.5x3
63.5x3
Chinups:
104x3
104x8
104x4
104x4
104x4
104x4
104x4
104x4
Good. Vids later.
Fin.
3 Likes
https://www.instagram.com/p/Cobvz2ESJ_P/?igshid=OGQ2MjdiOTE=
Annoying that I was lazy on the first set of dead’s. Trouble is the only challenging part of this lift is the grip portion. My rest times were 90 seconds, just to make it harder on the grip on the half sets. But, this variation is All about technique, and I need to be better.
No excuses. Just improve.
2 Likes
Quick conditioning workout with a mate at lunch time.
We used the thick AF battle rope for the torture.
100 reps with alternating arms slam whip things whatever.
Rest while other person does the same.
50 relax with double arms slam things.
4 times through each.
Smokey. Interestingly…I faired the better of the two of us. My mate is a former semi-pro soccer player who only retired 12 months ago, and switched to weight training with me. But he only lifts twice per week. Unexpected outcome.
2 Likes
Up early this morning to go fishing.
Not a bad day…3 Black Bream.
A bad days fishing it still better than a good day working as they say haha.
Heaps of walking involved fishing a river near here, covered 7.5km apparently according to the phone tracker.
Needless to say squatting wasn’t going to happen afterwards haha. So I hit up some pushups and more chinups, with some bodyweight squats to keep everything moving like it should.
Ended up doing a circuit.
Pushups.
Chins.
Squats.
10,10,10
9,9,9
8,8,8
All the way down to 1,1,1.
The chins were HARD. Made the first set of 10, then did sets 9,8 and 7 with one small break toward the end of each lol.
So a rest day turned into a pretty high volume day. Oops.
3 Likes
Felt so rubbish yesty, that a super lazy day ensued.
Lounged around for alot of it. Forced myself into a long walk with the doggos.
Didn’t help lol.
Dragged myself around to a mates place to watch the UFC…and that was my day. Ha.
Feeling better today. 
Bench:
20x10
60x6
80x5
100x3
110x8
110x4
Squat:
20x8
60x5
90x3
120x1
120x10 huffin’ n puffin’ haha. Had a few left in the tank but lungs had had enough.
Press:
20x10
40x6
55x4
57x10
Deadlift:
70x3
110x2
150x1
190x1
205x3
Every felt pretty comfortable, but pushed far enough each of the first three exercises to ensure some work was done. Bench was close to a max effort. Squats felt Great to be honest.
1 Like
Not alot to note.
Did another circuit thing today.
10kg goblet squats X 10
Chinups X 5
Pushups X 10
6 times through.
2 Likes
Press:
20x10
40x6
60x2
58x10
58x5
Squat:
20x8
60x5
90x3
120x1
120x12
Bench:
20x10
60x6
80x4
100x1
110x8
105x6
Leg extension: 2-2-2 tempo. Disgusting.
10x10
30x10
50x12
3 Likes
3 Likes
Me and the training partner did somethig today I’ve never personally done in 12+ years of training. An arm day…
Barbell Curls:.
20x10
30x10
35x10
35x10
Reverse curls with Ezy bar:
7.5x10
17.5x10
22.5x10
22.5x9
Barbell curls: (again).
20x28
20x21
More a bicep session than an “arm day” I guess.
Kinda boring. Not sure what people see in it. Haua
2 Likes
Bench:
20x10
60x6
80x4
100x2
110x8
105x7
Squat:
20x5
60x5
90x3
120x1
120x10
Press:
20x10
40x6
52.5x3
59x10
59x6
Leg extensions: 2-2-2 tempo.
10x10
30x10
52.5x12
Should have rested one more day…but I travelling for work again and dislike the local gym there, too many people and the benches are garbage. Haha.
3 Likes
Loving the presses and the squats, but I vote for more arm days!
1 Like
Deadlift!
70x5
110x3
150x2
180x6
171x7
Press:
20x10
40x6
52.5x3
60x1
64x6
61x8
Chins: bw 104.5kg in clothes and after meals ha.
104.5x3
110x7
104.5x8
Leg extensions: 2-2-2 tempo. Will remain a feature. It’s disgusting. And I love it. Rather than loading up to nearly bodyweight to get work done. Haha.
10x10
30x10
50x13
47.5x14 ouch.
Close Grip Bench:
20x6
60x6
80x6
95x10 pb…
90.5x8 smoked.
Good session.
Fin.
4 Likes
Touch footy tonight also. Major Semi-Final…winner goes through to grand final, and gets a week off, loser plays again next week in a second chance game to make the final the week after.
We lost…lol. after a streak of 8 wins leading in which was good enough to put us no.1 on the ladder, hence the second chance game.
Offt.
Tired now.
1 Like
Conditioning today.
2 warmup rounds of 100 easy reps on the battle roper
Then TWO Tabata rounds.
Double hand slams.
Inside to outside rotations.
Alternating hand slams.
Outside to inside rotations.
Twice through on each Tabata round.
Then a pushup pyramid with training partner.
10-9-8-7-6-5-4-3-2-1 rest periods only as long it took for the other bloke to do the set.
Then a 400m jog followed by a 3km walk.
Done…
2 Likes
time your400m.lmao. I could do sets of 320 m which is around a rugger field in approx 1 35 which is slow as shit granted and a long way off my all time 4 hunner of 57.3 at 15 yrs old. I havent ran in a number of months tho. Was just flexing on the workmates a couply days ago about my “athletic” achievements,unfortunately the reality is its not where you been,its where you at that matters.Id lose currently. They keep up the running,i dont.
1 Like